Complete Recomposition Transformation CRT
General
Intermediate
Barbell
Plan Details
The Complete Recomposition Transformation CRT routine by stefan.miljkovicpo is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Shoulders, Tricep
Est. 39 min
5 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 2
Legs
Est. 42 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Day 3
Back and Biceps
Est. 60 min
7 exercises
Pull-Up
4 Sets x 5 Reps
Barbell Incline Bench Pull
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
4 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Day 4
Chest and Triceps
Est. 47 min
6 exercises
Dip
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 5
Legs, Lower Back and Glutes
Est. 60 min
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Zercher Squat
3 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
